WOD - Sun, Mar 5Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets of::20 wall sit:20 rest:20 plank hold:20 rest:20 bridge:20 rest:20 hollow hold:20 rest:20 engaged bar hang:20 rest12…

WOD - Sat, Mar 4Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation emphasize front rack, hipsPARTNER UP2 rounds:30 plate jumps10 alternating spiderman stretches20 lateral plate jumps10 plate deadlifts10 plate…

WOD - Fri, Mar 3Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationOn a 5-minute clock:5 jumping jacks10′ bear crawl // or 1 wall walk5 muscle snatches10 overhead alternating lunges5…

WOD - Thu, Mar 2Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCF Warmup3 rounds x 10 reps or :30 of:Samson stretchOverhead squatsSit-upsHip extensions/good morningsPull-upsDipsSPECIFIC WARMUP WALL-BALL SHOT5 medicine-ball squats:20…

WOD - Wed, Mar 1Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:20 jumping jacks5 staggered stance good mornings/leg10 leg swings/leg (across the body)10 steps of bear crawl3 sets100-m…

WOD - Mon, Feb 27Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets::20 jumping jacks10 PVC lunge steps /5 ea leg10 PVC good mornings5 Cossack squats/side10 PVC pass throughs10…

WOD - Thu, Feb 23Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets w/ a partner::30 med ball chest passes:30 med ball underhand tosses:30 med ball side passes/side:30 med…

WOD - Wed, Feb 22Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:5 inchworms10 push-ups + shoulder tap20 flutter kicks20 mountain climbers:30 bear crawl:30 scap pull-upsSPECIFIC WARMUP ROWING5x :30…